WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows

Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles

Increase the pace on the machine each round to get your heart rate up and your body awake.

1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 1.1 Power Clean w/Pause in Catch + Front Squat

Treat this as positional work, working with light-to-moderate weight. Perform a Power Clean pausing in the catch position for 1-2 seconds, after the pause descend down into the Squat to finish the rep. Drop the bar and reset for the 2nd rep.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 1.1 Squat Clean

Build as heavy as deemed fit. Drop and reset, taking 5-10 seconds between reps.

1d) 36:00 – 45:00 – 9 minute AMRAP:

20 Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overhead 50/35

10 Toes-to-bar

For the Single Arm Dumbbell Hang Power Clean + Shoulder-to-Overhead alternate arms every 5 reps.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 1K Time Trial

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Have fun!

3) Secondary Conditioning – Every 1:00 x 20 sets:

Station 1 – 15/12 Calories Assault Bike

Station 2 – 15 Burpee-to-Target

Station 3 – 15 Dumbbell Power Cleans 50/35

Station 4-  20 Wall Balls 20/14

Scale as needed so efforts are consistent through all 5 cycles.

4) Weightlifting – Hi-Hang Power Clean: 3 Reps Every 1:00 x 10 sets

Start at a moderate weight. Build as deemed fit, or focus on lighter loads and positioning if this is a tough position for you.

5) Gymnastics – L-Sit Pass Through: 5 sets of 10

Rest 90-120 seconds between sets.

6) Trunk – Hollow Rocks: 100 Reps

Break-up as needed.

7) Posterior Accessory – Pause Sumo Stance Medball Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Pause in the bottom of the movement for 2-3 seconds each rep. Focus on position over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE